Approved Log My Dbol Warm-up Cycle and Training Log
- Thread starter sarmsmonster123
- Start date
Nice job
DAY 127 (BACK):
1. Deadlift: 3x5 - 322Ib
2. Lat. Pulldowns: 3x12 - 180Ib
3. DB Pullovers: 3x12 - 76Ib
4. Bent Over Barbell Rows PB: 418Ib x 5
5. Neutral Grip: 3x12
6. Bent Over Lateral Raises: 3x12 - 39Ib
7. Barbell Curls: 3x12 - 102Ib
8. Incline DB Curls: 3x12 - 43Ib
9. DB Concentration Curls: 3x12 - 48Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.
Lunch: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.
Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.
1. Deadlift: 3x5 - 322Ib
2. Lat. Pulldowns: 3x12 - 180Ib
3. DB Pullovers: 3x12 - 76Ib
4. Bent Over Barbell Rows PB: 418Ib x 5
5. Neutral Grip: 3x12
6. Bent Over Lateral Raises: 3x12 - 39Ib
7. Barbell Curls: 3x12 - 102Ib
8. Incline DB Curls: 3x12 - 43Ib
9. DB Concentration Curls: 3x12 - 48Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.
Lunch: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.
Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.
DAY 128 (SHOULDERS/ARMS/CORE):
1. Shoulder Press: 4x12 - 363lb
2. Incline Bench Press: 3x12 - 196Ib
3. Cable Upright Rows: 3x12 - 152Ib
4. DB Lateral Raises: 3x15 - 48Ib
5. DB Shrugs: 3x12 - 101Ib
6. Lying Leg Raises: 2x15
7. Sit Ups: 3x15
8. Planks: 2x60secs
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g.
Lunch: 652 kcal
- beef top sirloin steak - 150g,
- baked potato - 200g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.
Dinner: 758 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (158g),
- boiled green peas - 85g,
- raw cauliflower - 100g.
Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
1. Shoulder Press: 4x12 - 363lb
2. Incline Bench Press: 3x12 - 196Ib
3. Cable Upright Rows: 3x12 - 152Ib
4. DB Lateral Raises: 3x15 - 48Ib
5. DB Shrugs: 3x12 - 101Ib
6. Lying Leg Raises: 2x15
7. Sit Ups: 3x15
8. Planks: 2x60secs
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g.
Lunch: 652 kcal
- beef top sirloin steak - 150g,
- baked potato - 200g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.
Dinner: 758 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (158g),
- boiled green peas - 85g,
- raw cauliflower - 100g.
Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
Attachments
DAY 129 (LEG):
1. Back Squats: 3x6 - 352Ib
2. Barbell Hack Squats: 3x12 - 120Ib
3. Heel Elevated Sith Squat: 462lb x3
4. Leg Extensions: 3x12 - 212Ib
5. DB Lunges: 3x10each - 65Ib
6. Stiff Legged Deadlifts: 4x12 - 129Ib
7. Seated Leg Curls: 3x12 - 64Ib
8. Standing Calf Raises: 4x12
9. Donkey Calf Raises: 3x12
10. Seated Calf Raises: 3x15 - 51Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- apple - 1.
Lunch: 623 kcal
- grilled chicken salad - 307.5g,
- tuna sandwich - 1 sandwich.
Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g).
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.
1. Back Squats: 3x6 - 352Ib
2. Barbell Hack Squats: 3x12 - 120Ib
3. Heel Elevated Sith Squat: 462lb x3
4. Leg Extensions: 3x12 - 212Ib
5. DB Lunges: 3x10each - 65Ib
6. Stiff Legged Deadlifts: 4x12 - 129Ib
7. Seated Leg Curls: 3x12 - 64Ib
8. Standing Calf Raises: 4x12
9. Donkey Calf Raises: 3x12
10. Seated Calf Raises: 3x15 - 51Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- apple - 1.
Lunch: 623 kcal
- grilled chicken salad - 307.5g,
- tuna sandwich - 1 sandwich.
Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g).
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.
DAY 130 (CHEST):
1. Bench Press: 3x4 - 296Ib
2. Incline DB Fly: 3x12 - 56Ib
3. DB Fly: 3x12 - 52Ib
4. Cable Fly: 3x12 - 85Ib
5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x12 - 94Ib
6. Cable Overhead Tricep Extensions: 3x12 - 93Ib
7. DB Tricep Kickbacks: 3x12 - 41Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 626 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.
Lunch: 1,110 kcal
- chicken stir fry - 600g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).
Dinner: 513 kcal
- salmon - 125g,
- lentils - 150g,
- steamed broccoli - 100g,
- raw bell peppers - 120g.
Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g).
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.
1. Bench Press: 3x4 - 296Ib
2. Incline DB Fly: 3x12 - 56Ib
3. DB Fly: 3x12 - 52Ib
4. Cable Fly: 3x12 - 85Ib
5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x12 - 94Ib
6. Cable Overhead Tricep Extensions: 3x12 - 93Ib
7. DB Tricep Kickbacks: 3x12 - 41Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 626 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.
Lunch: 1,110 kcal
- chicken stir fry - 600g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).
Dinner: 513 kcal
- salmon - 125g,
- lentils - 150g,
- steamed broccoli - 100g,
- raw bell peppers - 120g.
Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g).
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.
DAY 131 (BACK):
1. Deadlift: 3x5 - 322Ib
2. Lat. Pulldowns: 3x12 - 180Ib
3. DB Pullovers: 3x12 - 76Ib
4. Bent Over Barbell Rows PB: 418Ib x 5
5. Neutral Grip: 3x12
6. Bent Over Lateral Raises: 3x12 - 39Ib
7. Barbell Curls: 3x12 - 102Ib
8. Incline DB Curls: 3x12 - 43Ib
9. DB Concentration Curls: 3x12 - 48Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.
Lunch: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.
Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.
1. Deadlift: 3x5 - 322Ib
2. Lat. Pulldowns: 3x12 - 180Ib
3. DB Pullovers: 3x12 - 76Ib
4. Bent Over Barbell Rows PB: 418Ib x 5
5. Neutral Grip: 3x12
6. Bent Over Lateral Raises: 3x12 - 39Ib
7. Barbell Curls: 3x12 - 102Ib
8. Incline DB Curls: 3x12 - 43Ib
9. DB Concentration Curls: 3x12 - 48Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.
Lunch: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.
Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.
Attachments
@sarmsmonster123 big time volume
Thanks mate
DAY 132 (SHOULDERS/ARMS/CORE):
1. Shoulder Press: 4x15 - 373lb
2. Incline Bench Press: 3x15 - 230Ib
3. Cable Upright Rows: 3x15 - 162Ib
4. DB Lateral Raises: 3x20 - 58Ib
5. DB Shrugs: 3x15 - 111Ib
6. Lying Leg Raises: 2x20
7. Sit Ups: 3x20
8. Planks: 2x90secs
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g
Lunch: 652 kcal
- beef top sirloin steak - 150g,
- baked potato - 200g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.
Dinner: 758 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (158g),
- boiled green peas - 85g,
- raw cauliflower - 100g.
Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
1. Shoulder Press: 4x15 - 373lb
2. Incline Bench Press: 3x15 - 230Ib
3. Cable Upright Rows: 3x15 - 162Ib
4. DB Lateral Raises: 3x20 - 58Ib
5. DB Shrugs: 3x15 - 111Ib
6. Lying Leg Raises: 2x20
7. Sit Ups: 3x20
8. Planks: 2x90secs
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g
Lunch: 652 kcal
- beef top sirloin steak - 150g,
- baked potato - 200g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.
Dinner: 758 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (158g),
- boiled green peas - 85g,
- raw cauliflower - 100g.
Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
DAY 133 (LEG):
1. Back Squats: 3x6 - 352Ib
2. Barbell Hack Squats: 3x12 - 120Ib
3. Heel Elevated Sith Squat: 462lb x3
4. Leg Extensions: 3x12 - 212Ib
5. DB Lunges: 3x10each - 65Ib
6. Stiff Legged Deadlifts: 4x12 - 129Ib
7. Seated Leg Curls: 3x12 - 64Ib
8. Standing Calf Raises: 4x12
9. Donkey Calf Raises: 3x12
10. Seated Calf Raises: 3x15 - 51Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- apple - 1.
Lunch: 623 kcal
- grilled chicken salad - 307.5g,
- tuna sandwich - 1 sandwich.
Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g).
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.
1. Back Squats: 3x6 - 352Ib
2. Barbell Hack Squats: 3x12 - 120Ib
3. Heel Elevated Sith Squat: 462lb x3
4. Leg Extensions: 3x12 - 212Ib
5. DB Lunges: 3x10each - 65Ib
6. Stiff Legged Deadlifts: 4x12 - 129Ib
7. Seated Leg Curls: 3x12 - 64Ib
8. Standing Calf Raises: 4x12
9. Donkey Calf Raises: 3x12
10. Seated Calf Raises: 3x15 - 51Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- apple - 1.
Lunch: 623 kcal
- grilled chicken salad - 307.5g,
- tuna sandwich - 1 sandwich.
Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g).
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.
DAY 134 (CHEST):
1. Bench Press: 3x8 - 296Ib
2. Incline DB Fly: 3x20 - 56Ib
3. DB Fly: 3x20 - 52Ib
4. Cable Fly: 3x20 - 85Ib
5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x15 - 94Ib
6. Cable Overhead Tricep Extensions: 3x20 - 93Ib
7. DB Tricep Kickbacks: 3x20 - 41Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 626 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.
Lunch: 1,110 kcal
- chicken stir fry - 600g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).
Dinner: 513 kcal
- salmon - 125g,
- lentils - 150g,
- steamed broccoli - 100g,
- raw bell peppers - 120g.
Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
1. Bench Press: 3x8 - 296Ib
2. Incline DB Fly: 3x20 - 56Ib
3. DB Fly: 3x20 - 52Ib
4. Cable Fly: 3x20 - 85Ib
5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x15 - 94Ib
6. Cable Overhead Tricep Extensions: 3x20 - 93Ib
7. DB Tricep Kickbacks: 3x20 - 41Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 626 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.
Lunch: 1,110 kcal
- chicken stir fry - 600g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).
Dinner: 513 kcal
- salmon - 125g,
- lentils - 150g,
- steamed broccoli - 100g,
- raw bell peppers - 120g.
Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
DAY 135 (BACK):
1. Deadlift: 3x8 - 322Ib
2. Lat. Pulldowns: 3x15 - 180Ib
3. DB Pullovers: 3x15 - 76Ib
4. Bent Over Barbell Rows PB: 418Ib x 8
5. Neutral Grip: 3x15
6. Bent Over Lateral Raises: 3x15 - 39Ib
7. Barbell Curls: 3x15 - 102Ib
8. Incline DB Curls: 3x15 - 43Ib
9. DB Concentration Curls: 3x15 - 48Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.
Lunch: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.
Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.
1. Deadlift: 3x8 - 322Ib
2. Lat. Pulldowns: 3x15 - 180Ib
3. DB Pullovers: 3x15 - 76Ib
4. Bent Over Barbell Rows PB: 418Ib x 8
5. Neutral Grip: 3x15
6. Bent Over Lateral Raises: 3x15 - 39Ib
7. Barbell Curls: 3x15 - 102Ib
8. Incline DB Curls: 3x15 - 43Ib
9. DB Concentration Curls: 3x15 - 48Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.
Lunch: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.
Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.
Pics and food are great man
Thanks mate
Thanks matebig training win for you
DAY 136 (SHOULDERS/ARMS/CORE):
1. Shoulder Press: 4x15 - 373lb
2. Incline Bench Press: 3x15 - 230Ib
3. Cable Upright Rows: 3x15 - 162Ib
4. DB Lateral Raises: 3x20 - 58Ib
5. DB Shrugs: 3x15 - 111Ib
6. Lying Leg Raises: 2x20
7. Sit Ups: 3x20
8. Planks: 2x90secs
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g.
Lunch: 652 kcal
- beef top sirloin steak - 150g,
- baked potato - 200g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.
Dinner: 758 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (158g),
- boiled green peas - 85g,
- raw cauliflower - 100g.
Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
1. Shoulder Press: 4x15 - 373lb
2. Incline Bench Press: 3x15 - 230Ib
3. Cable Upright Rows: 3x15 - 162Ib
4. DB Lateral Raises: 3x20 - 58Ib
5. DB Shrugs: 3x15 - 111Ib
6. Lying Leg Raises: 2x20
7. Sit Ups: 3x20
8. Planks: 2x90secs
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g.
Lunch: 652 kcal
- beef top sirloin steak - 150g,
- baked potato - 200g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.
Dinner: 758 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (158g),
- boiled green peas - 85g,
- raw cauliflower - 100g.
Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
Good weight on old school pullovers
Great work @sarmsmonster123
